I do low rows, high rows, lat pull downs and tbar rows, as well as(not sure of the name), the one where you put one knee on bench and pullup dumbbell.

I still feel like my workout is lacking tho because I have seen little to no improvement on my back physique, any suggestions to get better results?

I already do deads and squats as well, but not on back days.

The exercise you couldn't think of is one arm DB rows or lawn mower pulls. I like weighted pull-ups and chin-ups. I'm not sure whether you're doing Bent-over Barbell Rows, that's good for building a big back. Also, try switching up your exercises, shock your muscles.

The exercise you couldn't think of is one arm DB rows or lawn mower pulls. I like weighted pull-ups and chin-ups. I'm not sure whether you're doing Bent-over Barbell Rows, that's good for building a big back. Also, try switching up your exercises, shock your muscles.

what do you mean? like try a different order? or like try doing them on a different day?

Pull Ups!
Chest Supported rows
Fat Man Rows
Straight Arm pullovers
Scapular Shrugs
Prisoner Pulldowns - These take your hands right out of the movement and force all the stress on your lats.
You may want to get a pair of lifting straps so that you can take your biceps out of the movements. Check out the exercise index at Elitefts if you need descriptions of these lifts.

Pull Ups!
Chest Supported rows
Fat Man RowsStraight Arm pullovers
Scapular Shrugs
Prisoner Pulldowns - These take your hands right out of the movement and force all the stress on your lats.
You may want to get a pair of lifting straps so that you can take your biceps out of the movements. Check out the exercise index at Elitefts if you need descriptions of these lifts.

Just stand in front of a lat pulldown, then with your arms fully extended grab the bar. You should stay standing, Next use your lats to pull the bar down towards your hips. You should keep your arms fully extended the whole time.

Just stand in front of a lat pulldown, then with your arms fully extended grab the bar. You should stay standing, Next use your lats to pull the bar down towards your hips. You should keep your arms fully extended the whole time.

how about good exercises that take the lower back out of it? I find that i'd love to do t bar rows, deads and all that bent over stuff (no homo) but after a while my lower back is just too weak to support the weight my back can move

how about good exercises that take the lower back out of it? I find that i'd love to do t bar rows, deads and all that bent over stuff (no homo) but after a while my lower back is just too weak to support the weight my back can move

Those movements should be strengthening your lower back.

Are you having back issues (vertebrae misalignments) due to weak abs or what? I guess I don't understand how your lower back can't support what your back can handle?

Just stand in front of a lat pulldown, then with your arms fully extended grab the bar. You should stay standing, Next use your lats to pull the bar down towards your hips. You should keep your arms fully extended the whole time.

great exercise, try switching it up by using the cable pushdown rope...grab the rope just like you would for cable pushdowns, and rather than standing straight up, bend your knees a bit, bend over a little bit, keep your arms fully extended and pull down towards your hips, on the way up get a good stretch at the end and pull back down slowly...i usually do 3 or 4 sets of 12-15 reps at the end of my back day, one day like this and one day with the bar...

They're were you do a pull up but tilt your body and touch you sternum to the bar. Charles Poliquin is a big fan of these, he argues they're one of the best exercises for upper back development. There hard as fukc tho.

They're were you do a pull up but tilt your body and touch you sternum to the bar. Charles Poliquin is a big fan of these, he argues they're one of the best exercises for upper back development. There hard as fukc tho.

what do you mean? like try a different order? or like try doing them on a different day?

try them in a different order. your body is getting used to doing them in the same order every back day. so try ur lawn mower pulls first then t bar then lat pulldowns but i like chin ups best. it gives you wide lats.

90% of people have poor technique on their back lifts, which is why so few people have any sort of discernible back development. Every rep should include:
1. Scapular adduction
2. Keeping your wrists and elbows in one parallel plane
3. Pulling your elbows are far back as possible without breaking the wrist/elbow alignment

good mornings are killer and by far one of my favorite back exercises. take a very narrow stance with the bar on your back like a squat. arch your lower back to keep it stationary and bend over to parallel or just below and back up. really feels great.....

I do agree with you Rodja on the poor technique factor, but I think Intensity has just as much to do with it. I see too many people in the gym with low weight doing all forms of rows, even deads, all with as perfect form as possible, yet they are still relatively small. No explosiveness, no focus aka zone..... the intensity is just not there. I think its this "intensity" that separates the powerlifters/bodybuilders from all the others.

Don't get me wrong,.... I dont think everyone needs to grunt and yell, or look like a crazed lunatic just out from the pen, but come on, if you look like an unstrained robot, doing pulldowns with 30lbs,.....you need to add some serious weight.

good mornings are killer and by far one of my favorite back exercises. take a very narrow stance with the bar on your back like a squat. arch your lower back to keep it stationary and bend over to parallel or just below and back up. really feels great.....

I'd avoid good mornings like the plague for now at least. That exercise is great for building your back and hamstrings but since you have recurring lower back problems they can be way to much and possibly set you back farther.

I'd avoid good mornings like the plague for now at least. That exercise is great for building your back and hamstrings but since you have recurring lower back problems they can be way to much and possibly set you back farther.